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i think you got a good coach lets have him suggest bro
Approved Log Road to the Bodybuilding Stage - Cycle Journal
- Thread starter nathanblifts
- Start date
Tuesday 7th October 2025
Chest - Triceps - Shoulders
Today was Push Day, where I hit equal parts Chest, Shoulders, and Triceps. Felt really strong today, didn’t hit any PR’s, but the pump was really good and all my lifts felt solid.
For all exercises, I did as many warmup sets as necessary, and did one top set until failure. The workout routine I did today was as follows:
Incline Dumbbell Press
Set 1: 12.5kg x 10
Set 2: 20kg x 10
Set 3: 30kg x 10
Set 4: 40kg x 8
Machine Chest Fly
Set 1: 41kg x 10
Set 2: 59kg x 10
Set 3: 73kg x 6
Set 4: 82kg x 9
Machine Dip
Set 1: 40kg x 12
Set 2: 65kg x 12
Set 3: 87.5kg x 10
Front Barbell Raise
Set 1: 20kg x 10
Set 2: 30kg x 10
Dumbbell Lateral Raise
Set 1: 10kg x 12
Set 2: 12.5kg x 12
Set 3: 15kg x 10
T-Bar Tricep Pushdown
Set 1: 20kg x 12
Set 2: 30kg x 12
Set 3: 37.5kg x 11
Single Arm Tricep Overhead Extension
Set 1: 10kg 8
@Sassy's Pharmaceuticals - Gear Provider
@Gains Man - Coach
Chest - Triceps - Shoulders
Today was Push Day, where I hit equal parts Chest, Shoulders, and Triceps. Felt really strong today, didn’t hit any PR’s, but the pump was really good and all my lifts felt solid.
For all exercises, I did as many warmup sets as necessary, and did one top set until failure. The workout routine I did today was as follows:
Incline Dumbbell Press
Set 1: 12.5kg x 10
Set 2: 20kg x 10
Set 3: 30kg x 10
Set 4: 40kg x 8
Machine Chest Fly
Set 1: 41kg x 10
Set 2: 59kg x 10
Set 3: 73kg x 6
Set 4: 82kg x 9
Machine Dip
Set 1: 40kg x 12
Set 2: 65kg x 12
Set 3: 87.5kg x 10
Front Barbell Raise
Set 1: 20kg x 10
Set 2: 30kg x 10
Dumbbell Lateral Raise
Set 1: 10kg x 12
Set 2: 12.5kg x 12
Set 3: 15kg x 10
T-Bar Tricep Pushdown
Set 1: 20kg x 12
Set 2: 30kg x 12
Set 3: 37.5kg x 11
Single Arm Tricep Overhead Extension
Set 1: 10kg 8
@Sassy's Pharmaceuticals - Gear Provider
@Gains Man - Coach
Attachments
Sassy Rep
Active member
Nice update bro
You look lean and big in those pics with good roundness through the delts and upper chest bro
training is hardcore really good strong
Appreciate it bro, was a really good session today very happy with it
top of the world broAppreciate it bro, was a really good session today very happy with it
Saturday 11th October 2025
Meal Log and Physique Check-In
Fasted Weight: 89.5kg
Daily Macros : ~4100 Calories
Protein : 250g
Carbs : 550g
Fat : 100g
Currently focussing on high protein and high carbohydrate diet, with high focus on fat levels to keep them low.
Diet aims to consist of whole foods, with carbs mostly coming from rice, potatoes and fruit. Majority of protein sources are lean to keep fat content low.
Feeling full and energised on this diet plan, with good consistent gain in size and strength.
Meal Example:
I have attached an image of a meal I had today, this is an example of my high carb and high protein meal, whilst keeping fat low.
I had two grilled chicken burgers with a drop of low-fat mayo on each for flavour, and an apple juice for an easy carbohydrate boost.
Total Macros:
Calories - 1100
Protein - 92g
Carbs - 137.5g
Fat - 15.4g
Meal Log and Physique Check-In
Fasted Weight: 89.5kg
Daily Macros : ~4100 Calories
Protein : 250g
Carbs : 550g
Fat : 100g
Currently focussing on high protein and high carbohydrate diet, with high focus on fat levels to keep them low.
Diet aims to consist of whole foods, with carbs mostly coming from rice, potatoes and fruit. Majority of protein sources are lean to keep fat content low.
Feeling full and energised on this diet plan, with good consistent gain in size and strength.
Meal Example:
I have attached an image of a meal I had today, this is an example of my high carb and high protein meal, whilst keeping fat low.
I had two grilled chicken burgers with a drop of low-fat mayo on each for flavour, and an apple juice for an easy carbohydrate boost.
Total Macros:
Calories - 1100
Protein - 92g
Carbs - 137.5g
Fat - 15.4g
Attachments
Forgot to include, physique update was taken fasted this morning, no carbs or liquids.
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